Dryland Activities:
Question of the Day: Name two things that make a front flip easier.
Correct = Jump in the air and clap 2 times while in the air.
Wrong = Do 10 jumps and 4 situps.
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).
Split Up into 2 Groups
Group 1
Right foot only.
Left foot only.
Both feet, together.
- Toes up
- Toes down
- Toes up
- toes down
- Heel up
- Heel down
- Toes out
- Toes in
- Toes out
- Toes in
- Heels out,
- Heels in
- Toes out, toes UP
- What’s this called? FLEX!
4 x 50: BK Kick and FREE swim x 25
with fins
Group 2
3 x SL on back + 3 BK after flags
Goals:
Underwater first, lean back, grow into streamline. Long flat glide looking up with bubbles in SL.
Stay in SL until you reach the flags.
After the flags, begin three strokes.
Count with your thumb EXITS the water, or begins the recovery portion of the stroke.
6 x 25 BK